Wednesday, 10-3-18
2 RDs
200m Run
10 Ring Row
10 Slam Ball
3×12 DB Bench
3×12 Dip
3×12 Bicep Curl
3×10 RDL (each leg)
3RFT
50 Wall Ball 20/14
40 Cal Row
30 Burpee Box Jump Over 20″/18″
*20 min cap*
2 RDs
200m Run
10 Ring Row
10 Slam Ball
3×12 DB Bench
3×12 Dip
3×12 Bicep Curl
3×10 RDL (each leg)
3RFT
50 Wall Ball 20/14
40 Cal Row
30 Burpee Box Jump Over 20″/18″
*20 min cap*
Strength/Skill – Clean and Jerk Complex – High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set 15 min AMRAP 100m Sprint 5 TnG Power Cleans 10 Ab Mat Sit-Ups
NO 10:00 AM CLASS SATURDAY 8-16-14 6 min A.M.R.A.P. 7 Medicine Ball Cleans + 4 Burpees Then Strength/Skill – 15 mins to establish 1 RM Squat Clean Then BTB Tabata Squats or BTB Tabata Pistols (Real Butt Burners)
12 min Ladder: 2 OHS 115/85 2 HSPU 4 OHS 4 HSPU….. Strength: Deadlift Build to a heavy TnG 3
Please start bringing a change of shoes. Sand is out of control!! Brewology Saturday night. Dinner at 6:30 drinks after. Let me know if you are coming for dinner, need a head count. Come for Drinks anytime. Strength- 6 x 1(strict press + push press + push jerk) Wod- 8 min amrap: 2-4-6-8-10-12… Power clean…
Congratulations to our Paleo Challenge winners Frank C. and Dawn D!!!!!!! Strength/Skill – Rowing Efficiency For Time: Row 2000m 50 Pistols (Alternating Legs) 30 Hang Power Cleans 165/105 This WOD will be in two heats.
Warm up: 3RD at easy pace 10 Air Squats 20 D/U :30 Squat Hold 12 min to complete: Back Squats 5×5 @ 80% 3RFT 10 DB Snatch, left arm 50/35 10 OHS, left arm 50/35 10 Pull Up 10 DB Snatch, right arm !0 OHS, right arm 10 Pull Up *18 min Cap*